Food rankings
Vegetables and legumes highest in protein
The vegetable, bean or soy food with the most protein here is roasted soybeans: 38.6 g per 100 g, followed by dry lentils (24.6 g) and dry black-eyed peas (23.5 g). The table ranks 30 plant foods by protein per 100 g.
| # | Food | Protein per 100 g | Calories per 100 g | Serving | Calories per serving |
|---|---|---|---|---|---|
| 1 | Roasted Soybeans | 38.6 g | 469 | 1 cup | 807 |
| 2 | Dry Lentils | 24.6 g | 352 | 1 cup | 676 |
| 3 | Dry Black-Eyed Peas | 23.5 g | 336 | 1 cup | 561 |
| 4 | Dry White Beans | 23.4 g | 333 | 1 cup | 673 |
| 5 | Dry Split Peas | 23.1 g | 364 | 1 cup | 713 |
| 6 | Dry Kidney Beans | 22.5 g | 337 | 1 cup | 620 |
| 7 | Dry Navy Beans | 22.3 g | 337 | 1 cup | 701 |
| 8 | Dry Great Northern Beans | 21.9 g | 339 | 1 cup | 620 |
| 9 | Dry Black Beans | 21.6 g | 341 | 1 cup | 662 |
| 10 | Dry Pinto Beans | 21.4 g | 347 | 1 cup | 670 |
| 11 | Dry Chickpeas | 20.5 g | 378 | 1 cup | 756 |
| 12 | Tempeh | 20.3 g | 192 | 1 cup | 319 |
| 13 | Natto | 19.4 g | 211 | 1 cup | 369 |
| 14 | Fried Tofu | 18.8 g | 270 | 1 oz | 77 |
| 15 | Veggie Burger | 15.7 g | 177 | 1 pattie | 124 |
| 16 | Lupini Beans | 15.6 g | 119 | 1 cup | 198 |
| 17 | Falafel | 13.3 g | 333 | 1 patty (approx 2-1/4" dia) | 57 |
| 18 | Miso | 12.8 g | 198 | 1 tbsp | 34 |
| 19 | Edamame | 11.9 g | 121 | 1 cup | 188 |
| 20 | Lima Beans | 7.8 g | 115 | 1 cup | 216 |
| 21 | Hummus | 7.8 g | 237 | 1 tbsp | 36 |
| 22 | Fava Beans | 7.6 g | 110 | 1 cup | 187 |
| 23 | Adzuki Beans | 7.5 g | 128 | 1 cup | 294 |
| 24 | Mung Beans | 7 g | 105 | 1 cup | 212 |
| 25 | Baby Lima Beans | 6.7 g | 105 | 1 cup | 189 |
| 26 | Garlic | 6.4 g | 149 | 1 clove | 4 |
| 27 | Potato Pancakes | 6.1 g | 268 | 1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. | 99 |
| 28 | Nori | 5.8 g | 35 | 10 sheets | 9 |
| 29 | Grape Leaves | 5.6 g | 93 | 1 cup | 13 |
| 30 | Green Peas | 5.4 g | 81 | 1 cup | 117 |
Which vegetable has the most protein?
roasted soybeans (38.6 g), then dry lentils (24.6 g) and dry black-eyed peas (23.5 g), all per 100 g. The table above lists the full ranking.
How is this list ranked?
Every food is compared per 100 g, so foods with different serving sizes compare at equal weight. Values are USDA FoodData Central (SR Legacy and FNDDS) figures. Powders and dried or concentrated forms are left out of the protein and fiber lists, and drinks, spices, sauces and sweeteners are left out of the whole-diet lists.
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